Cardio CrossFit WOD, May 9, 2021

09 May, 2021

5.9.21

Galentines (Time)

AQAP complete:
50-40-30-20-10
DUs
Sit Ups

After each odd round of "Annie" (50/30/10) complete 1 round of "Kelly". No additional work in the even rounds.

1 round of Kelly:
400m Run
30 Box Jumps / Step ups
30 Wall Balls / DB Thrusters / Goblet Squats

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Previous WODs

6.22.22

Metcon

200m Run
90 secs/side Banded Lying Hamstring Stretch
1 min Banded Pull Apart
1 min Inchworm
1 min PVC Good Mornings
1 min Empty Barbell Romanian Deadlifts
1 min Hang Muscle Cleans

Deadlift + Hang Power Clean + Push Jerk (Weight)

Perform the listed movements as a complex

Every 90 secs x 12 mins:
5 Deadlfts + 4 Hang Power Cleans + 3 Push Jerks
(work with 65-80% of your 1RM Hang Power Clean)

Metcon (3 Rounds for reps)

Complete 3 sets of AMRAP x 5 mins:
7 Hang Power Cleans(95/65 - 75/55 - empty barbell)
7 Push Press
7 Front Squats
200m Run

Rest 2 mins between sets

Compete AMRAP of 5 mins of listed movements. 2 min rest. Then repeat x2.

Metcon

IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs

Metcon

Optional Extra Work

Complete 3 sets of:
5 min Run at moderate pace
Rest 1 min walk between sets

Complete 3 sets of:
5 Med Ball Single Leg Hip Thrusts - hold at the top for 3 secs, then hold for 3 secs in the half position
30 secs/side Bent Knee Adductor Plank on bench
Rest 30 secs
30 secs/side Split Stance Paloff hold
Rest 2 mins

Cardio CrossFit WOD, May 9, 2021

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Cardio CrossFit WOD, May 9, 2021

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!